Race Start Practice
By the Watta Team · Updated
Advanced25 minRowErg
Dedicated practice for race starts — the explosive opening strokes that establish position in a 2K test or head race. This session breaks down the start sequence and repeats it until the pattern is automatic.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | 2:15-2:25 | - | Easy rowing at 18-20 spm |
| 3 min | 2:00-2:10 | - | Build pressure |
| 3 x 5 strokes | Max power | 30s easy | Prime the start sequence |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 10 strokes start + 20 strokes settle | 1:30-1:40 / 1:45-1:52 | 2:00 | Rep 1: explosive start, smooth transition |
| 10 strokes start + 20 strokes settle | 1:30-1:40 / 1:45-1:52 | 2:00 | Rep 2: quicker transition to race pace |
| 10 strokes start + 20 strokes settle | 1:30-1:40 / 1:45-1:52 | 2:00 | Rep 3: feel the rhythm |
| 10 strokes start + 20 strokes settle | 1:30-1:40 / 1:45-1:52 | 2:00 | Rep 4: make it automatic |
| 10 strokes start + 250m at race pace | 1:30-1:40 / 1:45-1:52 | 3:00 | Rep 5: full start sequence into race piece |
| 10 strokes start + 250m at race pace | 1:30-1:40 / 1:45-1:52 | - | Rep 6: race-day simulation |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:25+ | - | Easy rowing |
| 2 min | Very easy | - | Light strokes to recover |
Coaching Notes
- +The start sequence: 3/4 slide power stroke, 1/2 slide, 3/4 slide, then full strokes building to race rate.
- +Rate on the first 5 strokes should be 38-44 spm, settling to 32-34 by stroke 10.
- +The transition from start rate to race rate is where most rowers lose time. Practise the smooth drop.
- +Focus on handle speed off the catch — quick hands, explosive leg drive.
- +Record your start distance (metres covered in first 10 strokes) to track progress.
Frequently Asked Questions
Why is the race start so important?
The start establishes your rhythm and position. A poor start creates a deficit that costs energy to recover from. A practised start sequence becomes automatic, freeing mental capacity for the rest of the race.
How many strokes should the start last?
Most race starts are 5-10 high-rate strokes, then a gradual settle to race pace over the next 10-15 strokes. The entire start sequence should be complete within the first 150-200 metres.
Should I use the same start for 2K and 5K?
The 2K start is more aggressive with higher initial rate. For 5K or longer, the start should be less explosive to avoid early energy depletion. Practise both start intensities.
Related Content
100m Sprint Repeats500m Sprint Test2K Test Protocol2K Rowing Test GuideHow to Improve Your 2K TimeErg Technique GuideStroke RateStroke rate, or strokes per minute (SPM), is the number of complete rowing strokes you take in one minute on the ergometer.Split TimeSplit time is the pace expressed as the time it takes to row 500 metres on an ergometer, displayed in minutes and seconds (e.g. 2:00.0/500m).Watts (Rowing)Watts in rowing measure the power output on an ergometer, calculated from the pace using the Concept2 formula: Watts = 2.80 / pace³.Split to Watts Converter2K Time PredictorEffort Score Calculator
Free on iPhone
Every erg counts.
Photograph your erg screen after the piece and Watta logs it for you.
Download on the App StoreiPhone, iOS 15.1 or later · no subscription · Android beta